@william bad butt, there's a _big_ difference between 70 and 90 percent. Training a lot at 70% will keep you strong and won't burn you out. Training at 75-80% is even better, and I've set lifetime PR's at the end of cycles where I never went about 88%, and even at 88%, I only did a few lifts that heavy. I once went a month or two doing nothing but 6 triples @ 75 1RM, 3 day a week on my deadlift - I didn't really get stronger but it felt great and recovery was easy. Note also that the base weight for the Daily Dose Deadlift is 75% 1RM and you lift that almost every day.
-S-
Thanks Steve. I like hearing these (success) stories. I agree. For me, specifically for the powerlifts, I dont have to train heavy most of the time. My sweet spot is closer to 70%, maybe even less.
For example. I competed last September in that federation in NJ (I think it is near you, I recall you telling me, before, that you used to compete in it. I honestly forget the name of it... LOL). Took a couple weeks off. Since then (let's call it Oct 1) until mid June, I never went above 70%! Training the main lifts 1 time per week (lots of accessories and other stuff though, I wont bore you with details but these things did have an impact on my training). From mid June to mid July I never went above 80%. By the way these percentages are of my Sept 2019 meet results. I didnt really peak properly... I normally do a multi week/month peak and walk the weight up every week. Didnt do that at all. But in mid July I lifted ~95% for a single (Squat, Deadlift, Floor Press (not bench) in that order). Going from 80% to 95% in 1 week is a huge jump for me.
My squat was a bit shy of 500 lb. It was fairly easy. Felt like a heavy 1st or light 2nd attempt at a meet. Next time I max (future meet, maybe 2021?), I anticipate a 25-50 lb improvement vs my Sept 2019 results.
My deadlift was about 500 lb, on a very stiff bar with virtually no knurling (PR on that bar, yaaahhh!). Super easy lift, I was so shocked. My deadlift technique never felt so good! I wanted so bad to keep piling on the weight and keep going but I am disciplined. I'll follow the plan. I have a long term plan, don't need to stroke my ego. The deadlift felt like a final warmup or maybe an opener at a meet. I have 550 in me for sure, 575 or 600 for sure on a deadlift bar (the last federation I competed in used deadlift bars). Next year at a meet, I expect a 25-50 lb improvement vs my Sept 2019 meet results. Also keep in mind, kind of like you, I have a history of back issues. I'm all good now! But deadlifting, even a few years back, was tough. So I never push this to the limit. Even in a meet. Maybe 1 day I will.
Floor Press is not Bench Press, I realize. I can bench more than floor press, I think that is true for most. I pressed about 300 lb. I calculated a theoretical 95% of max based on my previous work... Of course it was pretty easy. My true floor press max is probably 105+% based on that calculator, maybe even 110%. But I'll never find out, lol, because I'll never max out on a floor press! Hopefully it carry's over to my bench. I wont find out for a long time, I'm sticking with the floor press for a while. I can tell it is building strength, maybe even better than the bench press.
I realize my situation may be a little different from the norm... Figured I'd share more details. I am by no means suggesting that others should do what I do. Follow the Strongfirst recommendations, especially if you are a beginner. But I am an intermediate and I've been doing this long enough that I am learning where I can (and even should) deviate from the generally accepted recommendations. I also have a life to live and many other hobby's besides training. I have to train at a level that doesnt leave me feeling beat up. For me, 88% is hard. I dont want to stay there for more than a few weeks. Maybe I'm just a wimp and need to suck it up and lift! Lol!
Regards,
Eric